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Self-Care Rituals During Perimenopause

Are you finding yourself in your mid to late 40s, standing at the crossroads of profound change, yet unable to pinpoint exactly what it is?

For me, this juncture feels like being perched on the precipice of a vast canyon, peering across to the other side, where a new chapter awaits. There are moments when the enormity of it all washes over me, leaving me feeling overwhelmed, bewildered, and consumed by the uncertainty of what lies ahead.

Some days I feel like throwing in the towel! Or running away to a log cabin in the woods! (maybe one day).

But amidst the swirling currents of confusion, I draw strength from the journey of self-discovery and healing that I embarked upon in my late 20s. Each twist and turn, has brought me to this pivotal moment. And though it may at times feel like I'm on the brink of a breakdown, I've come to understand that this is merely another exquisite stage of womanhood unfolding before me. (and I am ready!)

It's an invitation to plunge even deeper into the depths of self-awareness, to unravel the intricacies of my being, and to embrace the growth that comes with embracing change. So, despite the uncertainty that looms on the horizon, I approach this new phase of my journey with an open heart and a steadfast resolve to continue evolving, learning, and blossoming into the woman I am meant to be. 

The transition into menopause, often referred to as "the change," shouldn't be feared or avoided; rather, it should be embraced as an opportunity for empowerment and personal growth. It's a natural phase of life that marks the culmination of a woman's reproductive years and the beginning of a new chapter. Freedom! 

Rather than viewing perimenopause and menopause as obstacles to overcome, they should be seen as opportunities for self-reflection, introspection, and empowerment. Yes! This transitional phase offers a chance to reassess one's values, goals, and desires, and to embrace the wisdom and experience that come with age.

By embracing this journey with openness and curiosity, we can tap into our inner strength, resilience, and wisdom, and emerge from the other side of menopause feeling empowered, liberated, and ready to embrace the next chapter of life with renewed confidence, self esteem  and vitality.

What is Perimenopause Anyway? 

Perimenopause refers to the transitional period leading up to menopause, during which a woman's body undergoes hormonal changes in preparation for the cessation of menstrual periods. It typically begins several years before menopause, which is the point when a woman has not had a menstrual period for 12 consecutive months. Perimenopause can last anywhere from a few months to several years.

Supporting mental health during perimenopause is crucial as hormonal fluctuations during this time can lead to mood swings, anxiety, irritability, and other emotional challenges. Ouch! 

During perimenopause, estrogen levels fluctuate, leading to irregular menstrual cycles, changes in menstrual flow, and symptoms such as hot flashes, night sweats, mood swings, sleep disturbances, vaginal dryness, and decreased libido. These symptoms can vary in severity and duration among women. 

How Does Self-Care Support Us?

Self-care rituals during perimenopause can help women manage the physical and emotional changes they may experience during this transitional phase. Here are some self-care practices that may be beneficial:

  1. Regular Exercise: Engaging in regular physical activity can help alleviate symptoms such as mood swings, hot flashes, and weight gain. Activities like walking, yoga, swimming, and strength training can be particularly beneficial.

  2. Education and Awareness: Understanding that fluctuations in hormones can affect mood and mental health during perimenopause can help women feel reassured that what they're experiencing is normal. Education about perimenopause and its symptoms can empower women to seek support and cope more effectively.
  3. Healthy Eating: Maintaining a balanced diet rich in fruits, vegetables, whole foods, lean proteins, and healthy fats can support overall well-being during perimenopause. Limiting caffeine and  alcohol may help reduce symptoms like hot flashes and mood swings.

  4. Stress Reduction: Practices such as meditation, deep breathing exercises, and mindfulness can help reduce stress levels and promote relaxation. Stress management techniques can also alleviate symptoms like anxiety and sleep disturbances.

  5. Adequate Sleep: Prioritize getting enough sleep each night, aiming for 7-9 hours of quality sleep. Creating a calming bedtime routine, such as taking a warm bath, reading a book, or listening to soothing music, can promote better sleep quality.

  6. Mindfulness and Relaxation Techniques: Practice mindfulness meditation, deep breathing exercises, progressive muscle relaxation, or yoga to reduce stress and promote relaxation. These techniques can help calm the mind, alleviate anxiety, and improve overall well-being.

  7. Stay Hydrated: Drinking plenty of water throughout the day can help alleviate symptoms like hot flashes and dry skin. Limiting caffeine and alcohol intake, which can contribute to dehydration, may also be beneficial.

  8. Self-Reflection: Take time for self-reflection and introspection. Journaling can be a helpful tool for processing emotions and identifying patterns or triggers for symptoms.Remember that self-care is highly individualized, so it's essential to experiment with different practices and find what works best for you. 

  9. Seek Support: Connect with friends, family, or support groups to share experiences and seek advice. Talking to others who are going through similar experiences can provide validation and emotional support.


I'd like to emphasize the significance of seeking support. Being part of a community with other like-minded women can provide immense comfort during the discomforts of perimenopause. Over the years, I've participated in various support groups and witnessed firsthand the healing benefits that stem from sharing experiences, strength, and hope with fellow women.

As women, we possess remarkable abilities to birth and nurture life. This pivotal phase of shedding old selves and embracing the essence of womanhood should never be underestimated or faced alone. It's a time meant for community and support among women.

If you find yourself undergoing changes, don't hesitate to reach out to your family doctor or a holistic practitioner.  Equally important, seek out fellow women with whom you can share your journey. Let's not venture through the gates of freedom alone!

For more information and support contact:

Menopause Foundation of Canada

Red School 

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